Runner Profile Archive

Keeping up with Jennifer Kirby

Jennifer Kirby

Jennifer Kirby is a runner, reader, believer, writer, and owner/designer at Jennifer Dare Designs on Etsy. She lives in Pinehurst with her husband and their two children.

What are you currently training for?
JK: Along with several friends, I’m running the Boston Marathon on April 18. I’m pretty excited to knock that off my bucket list.

How did you get into running?
JK: My grandfather, who took up running after retirement and turned out to have quite a knack for it, was my inspiration. Every time we visited he let us pick out a race T-shirt to keep, and he had a room full of medals and trophies, including some from the Senior Olympics. I always thought it was so cool that I had probably the fastest grandfather in Georgia. He’s the reason I ran track in high school, and I’ve been running ever since.

What’s your favorite place to train?
JK: I love all the trails in our area. The Pinehurst Greenway is beautiful and well-maintained, but the Southern Pines Greenway is my favorite because it’s so extensive.

What’s your favorite local race and why?
JK: Probably the Turkey Trot half-marathon. The half is my favorite distance to race and train for – it’s challenging but not all-consuming – and the Turkey Trot course is killer but somehow it goes by fast. Plus you have a chance to win your Thanksgiving turkey!

What’s your favorite post-run place to hang?
JK: If I wake up super-early for a long weekend run, my family usually expects me to return with a box of Granny’s Donuts.

What’s a training tip you can offer?
JK: Run hydrated. I don’t know why it took me so many years to figure this out.

Hydration Archive

Hydration and Nutrition for Running

Profile of a fitness woman silhouette drinking water from a bottle at sunset with the sun in the background

Whether you’re trying to improve your time or your endurance, proper and effective nutrition and hydration should be a crucial component of your strategy. While training, your diet is best consisting of 50% complex carbohydrates, 30% healthy fats and 20% lean protein. Eat as much fresh fruit vegetables as tolerable, and keep hydrated with plenty of water and electrolytes. Women should supplement with iron to avoid becoming anemic and feeling fatigued.

The maximum uptake of glucose is in those first 30 minutes after your run, so refuel with a post run snack containing carbs and protein at a ratio of roughly 4-to-1. What you’re looking to do is replenish your glycogen stores so you can be ready for your next workout.

4 days before a race: Increase your carb intake to 70% & stay hydrated

Race day: Eat a healthy breakfast between 400 & 600 calories
Avoid fatty foods – energy wasted on heavy digestion
Drink water – stay hydrated and replace electrolytes

Post run: Eat carbohydrates within 30 minutes to stabilize your blood sugar levels and aid recovery.
(ex: a slice of whole-grain toast with peanut butter and jelly, or some fruit with half a cup of yogurt)
Drink water – stay hydrated and replace electrolytes

Gear Archive

How Often Should I Replace My Running Shoes?

Shoe Replacement frequency

It’s important to run in quality shoes, not only for efficiency, but for safety. Running in worn out shoes or those of an improper fit can be detrimental not only to your feet, but to your knees and hips and even your back. It’s comparable to a car driving without shock absorbers. There are hundreds of brands and styles to choose from, but the most important thing is that you are properly fitted, and that you replace your shoes between 300 and 500 miles – that’s every 5 to 6 months if you’re running 3 miles 5x per week.